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February 05, 2013
The Masters
CrossFit Cape Cod Workout Of The Day
Nutrition Challenge 1.0 Re-Test WOD 2
Row 2,000 Meters For Time
Rest 3-5 Minutes
5 Rounds
1 Minute On 1 Minute Off
Burpee Box Jumps 20″
Use The Same Box For Your Re-Test

About the Author
  1. jonathan miles Reply

    I am so sorry to anyone that came to the class at 6:00 am. I have no excuse. I didn’t set my alarm, and am so sorry for the effort you put to get there. I am truly embarrassed.

  2. Ivy Reply

    My glutes are craving heavy weights today anyways=D have a good day!

  3. Anonymous Reply

    Kurt M
    Zero dark thirty the alarm goes off! Don’t really like getting out of my warm bed. I force myself to throw on my gear and out the door I go into the 23 degree chill. It ok though I think I will be at my Crossfit soon. I sit with 12 other dedicated crossfitters anxiously waiting for the gym to open! 6am comes and all is quiet. 6:10 rumors the gym is not opening today. Frustration! Wish I had stayed in bed.

  4. Mark Lee Reply

    Very sorry guys, I know Jon feels terrible. Sorry you went to all the trouble, I know your time is valuable, I can’t change what happened but tomorrow is another day for big PRs on death by clean and jerk.

  5. Derek Vecchione Reply

    Haha Kurt….I’m with you on that one. After I realized nobody was coming I left at 6:15 and went to the gym to work on some power movements and double unders.

  6. Anonymous Reply

    Kurt M
    For anyone reading the blog I was just kidding around trying to stir the pot! Bad joke at others expense! Sorry

  7. Derek Vecchione Reply

    We rowed our butts off Sunday so I think it was a blessing in disguise for me….haha.

  8. Mark Lee Reply

    C’mon Kurt- spill it, you and MPL ran an icy 5k and did Burpee tailgate jumps on your trucks!

  9. Mark Lee Reply

    Ran 1 Mile 6:29- not a strong runner so I’m fine with that pace.
    Held 15 across on Burpee Box Jumps- thanks to Kurt for the push!

  10. Anonymous Reply

    Blog loser
    1 mile run in the snow 6:02
    73 burpees

  11. Michael Reply

    Mark at least one of us did the other one sad it was to cold! Hmmm

  12. Jack Reply

    Great 9:30 group!!!! PR for both parts A) 7:56 B) 80 Burpees(modified) Looking forward to tomorrows WOD Benchmark.

  13. Anonymous Reply

    Adam said…

    Mark – just a suggestion/request, but when we repeat WODs, can you link to the original WOD date and blog entry, so we can compare results (for those of us who don’t write them down)?

    – AB

  14. Anonymous Reply

    Today 8:20 on the row & 68 burpee box jumps. On 1/8 did 8:15 and 61 reps. Faron

  15. sarah lee Reply

    8:29 row (12 sec PR)
    54 burpees (55 last time)


  16. Annmarie Reply

    9:45 on the row last time 9:46 this time, 47 burpees last time 49 this time.
    Jon – no worries about the morning’s 6am class. Just do 50 burpees for everyone who waited for you and we’re good (I’m so kidding of course we’ve all been there!)

  17. Mark Lee Reply

    Good idea A.B. I will do that tonight!

  18. Anonymous Reply

    row 8:42 (3 sec pr)
    41 burpee box jumps (4 rep pr) used 20# box

  19. Anonymous Reply

    Adam said…
    Row: 8:00
    Burpee/BoxJump: 87 total

    – AB

  20. Anonymous Reply

    First go at this: Row was 9 min 16 sec with 40 Burpee box jumps. Today I did the row at 8 min 53 sec and got 44 burpee box jumps.

  21. Andy M. Reply

    A. 7:33 got 8:20 last time
    B. 72 burped box jumps got 56 last time
    If I remember correctly I had a chest cold when we did this in January. So please hold the congrats on the huge PR everyone. I know you are all so eager to congratulate me. 😛

  22. Anonymous Reply

    7:27 row and 87 burpee box jumps

  23. Mark Lee Reply

    87 Burpee Box jumps is incredible! Congrats Andy:) Also nice job reaching a body weight you haven’t been at in 41/2 years! Keep up the great work!

  24. Anonymous Reply

    Mark, I can’t find the post where you stated what was needed for the end of the nutrition challenge and when you need it by. If you can let me know that would be great…

  25. Carol Gonzalez Reply

    Last row 10:18- today 9:09- and Sarah Lee I could not do it with out you Jullian Michaelling me 🙂 Thank You! Last burpee box jumps 50- today 53

  26. Anonymous Reply

    Row = 9:19 (first time, 9:30)
    BBB = 51 (first time, 46)

  27. Anonymous Reply

    Chris J

    b)75 scaled up to a 24″ box

    If I were one of those brave 6am’ers I would have rallied to mob and gone to Jon’s with pitchforks and torches, we’re such a passionate bunch lol!

  28. Jennifer Grace Reply

    I’m going to be putting in crazy long work days for the next two weeks and won’t be able to make classes 🙁 how will this impact me for the challenge since I won’t be able to redo the bench mark workouts? Beyond sad about this 🙁

  29. brendan Reply

    7:40 row on old number 4 so it was a rocky ride….83 burpee box jumps…great job getting 87 man!!

  30. Anonymous Reply

    Greg M

    Did this workout today up at school…

    A. Rowed 7:38
    B. 67 burpees

    Realized how much I miss CrossFit Cape Cod. Can’t wait to be back after the semester!

  31. Amy Kbaum Reply

    8:25 row and 69 burpees, only 3 seconds fast and 3 more burpees box jumps, but I’ll take it 😉

    So impressed with all the amazing improvements people are making. You should all be proud of yourselves!

  32. Anonymous Reply

    8:47 row 9:36 last time, 51,burpee box jump last time 41 and pr yesterday, 10 plus 5 chest to bar , woohoo so happeeee- Christine mone 🙂

  33. David Wonder Reply

    Beat my pr by 1:20 on the row. 7:15 row and 77 box jumps. -david

  34. Anonymous Reply

    WOW!!! Nice work today everyone!


  35. Anonymous Reply

    7:50 last time- 7:29 today.
    57 BBJ last time- 62 today.


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